Back Wellness Blog

by Liz Revilla
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis


  • 1 medium butternut squash, peeled and cut into sticks
  • 3 tablespoons cornstarch
  • 3 tablespoons olive oil
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon dried thyme
  • Salt and pepper
  • Mayo & herbs for dipping


  • Preheat oven to 425°F degrees and line two large baking sheets with parchment paper
  • Place the butternut squash sticks into a large bowl and pat them dry with a paper towel. Add the corn starch on top and use your hands to coat the butternut squash completely. Transfer the butternut squash to a colander and shake to remove excess cornstarch.
  • Return the butternut squash fries to the bowl, add olive oil, garlic powder, paprika and thyme. Toss to combine evenly.
  • Transfer the fries in a single layer to the prepared baking sheets, making sure not to overcrowd the pan.
  • Bake for 30-35 minutes, flipping halfway through, until tender and crisp. Allow 5-10 minutes to cool. Then serve warm with your favorite dipping sauce.


Servings: 4 servings
Calories: 200
Protein: 2 grams
Carbohydrates: 28 grams
Fat: 11 grams


  • To INCREASE calories: Cook as directed and dip in mayo or other creamy dip (+100 calories).
  • To DECREASE calories: Cook in an air fryer and dip in ketchup or other non-creamy dip (-90 calories).


This recipe is already gluten free.

Did you know….

Butternut squash is loaded with Vitamin A? One cup provides more than you need for the whole day
Butternut squash seeds can be baked and eaten? Though the skin is not as thin as a summer squash or Delicata, it is edible, and the seeds can be baked and eaten just like pumpkin seeds.

Whole butternut squash can last as long as a month, being stored in a cool dry place? It is best to not refrigerate. If it’s peeled, it’ll last up to 5 days and should be refrigerated.

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